Secretly Healthier "Chicken" Pot Pie with Mashed Potato Crust

Sometimes I feel like my love of comforting, coma-inducing meals developed as a direct reaction to my being raised and fed by an ex-hippie, health-food-obsessed mother who wouldn't dare let an artificial color or flavor into the house and claims that my first solid food was tofu. I can happily eat tofu and broccoli every day, but sometimes I just need to shove a whole bunch of starch into my face. Anyway, imagine my surprise when I stopped by my parents house for dinner and my mom was whipping up a fake-chicken pot pie with MASHED POTATO CRUST. This recipe is straight out of my own carb-addicted brain, except I didn't write it! Oh and it's dairy-free and way better for you than a regular-ass pot pie because my mom can never fully turn off that side of her culinary personality. But trust me, it's just as delicious as the real thing and because it's lower in fat you can eat twice as much.

1 frozen pie crust

About 2 cups defrosted Quorn Naked Cutlets cut into chunks

8-9 oz. frozen mixed vegetables, defrosted (peas, carrots, green beans, etc.) or any leftover cooked veggies you have on hand

3 tbs. Earth Balance spread

16 oz. (1 container) soy creamer (I used Trader Joe's brand but Silk makes a good one too)

2-3 tbs. flour

1/3 cup fresh chopped onions or frozen pearl onions

1 tsp. garlic powder

1/2 bag Alexia brand mashed potatoes OR about 11 oz. of your favorite pre-cooked mashed potatoes or leftover home made mashed potatoes.

1 tsp. onion powder

1 tsp. fresh ground pepper or to taste

1 tsp. salt or to taste

Pinch of thyme leaves

1 tbs. olive oil

 

Preheat oven to 400 degrees.

Make mashed potatoes according to directions. You can doctor them up with some Earth Balance and seasonings if you want. Set aside.

 

In a saute pan, heat olive oil over medium-high heat and saute onion for a couple minutes until tender but not browned. Add frozen veggie mix. Season with salt, pepper, garlic powder, onion powder and thyme. Add Quorn chunks. Cook until veggies and Quorn are heated through. Set aside.

In a large pot or saucepan, melt Earth Balance over medium-high heat. Whisk in flour - starting with 2-3 tbs. (you might need a little more in a bit). Whisk for about 30 seconds. Add a pinch of salt, pepper, and garlic powder. Slowly add in most of the soy creamer, whisking constantly. Mixture should start to thicken - if it gets too thick add more soy creamer, if it's too thin, add another sprinkle or two of flour. Sauce should be smooth and velvety - just slightly thick. Pour vegetable and chicken mixture into the pot with the sauce. Taste and adjust seasonings and needed. Combine well. Pour everything into your defrosted pie crust.

Spread a layer of cooked mashed potatoes on top. Bake 25-35 min. until crust is cooked through and slightly browned. Everything else is already pre-cooked, so it just needs to heat through.

Soy-Sesame Tempeh and Kale in 10 minutes or less

It's 1am and I'm hungry. As usual. There's some frosted lemon pound cake sitting on the counter leftover from a get-together my mom hosted the other night and I'd really like a slice. But what would my colon think? So instead, I turn to the bunch of kale in the vegetable bin. Can you tell I'm getting a little obsessed with this stuff now? Anyway, I wanted to try to whip up something reminiscent of the spicy sesame kale I had at Whole Foods a few months ago (theirs was tasty but totally soaked in an unnecessary amount of oil). To turn this from a side dish to a more substantial meal, I added tempeh - which is always great when infused with soy and sesame flavors. The whole thing took under 10 minutes!

Soy-Sesame Tempeh and Kale

1/2 package tempeh, cut into bite-sized cubes or strips
About 2 handfuls of kale (really you can use as much as you want - remember that it really cooks down, like spinach)
3-4 tbs. soy sauce
2 tsp. maple syrup
2 tsp. Sriracha or chili-garlic sauce (more or less depending on your desired spice level)
1 1/2 tsp. rice wine vinegar
1 tbs. olive oil
1-2 drizzles sesame oil (if you don't have any that's ok, but it adds a really nice finish)
Sesame seeds for topping

In a shallow bowl or dish, mix soy sauce, sriracha, rice wine vinegar, and maple syrup. Add the cubed tempeh in one layer and toss it around to coat. There should be enough liquid to cover or just barely cover the tempeh. Let it marinate for up to 15 minutes (I was hungry and impatient so I waited about 5) tossing it around to make sure it's well coated.

In a saute pan, heat olive oil over a medium flame. Add the kale and stand back, as any remaining moisture will cause some spattering. Stir with a wooden spoon or some tongs and cook for about a minute, then add the tempeh pieces. Let the pieces brown a little on each side, then pour in the marinating liquid. Cook, stirring frequently, until the kale is done and the tempeh is heated through. Drizzle in some sesame oil to taste and sprinkle on some sesame seeds - I like a lot of them; they add a nice little crunch. Toss it all together and serve.

Healthy Orechiette with Cannellini Beans and Veggies

Unless you want a heart attack, you can't cover everything in a layer of potato chips and cheese. Even though I love indulgent comfort foods, I spend most of my time in the kitchen making much lighter dishes. This particular pasta will give you delicious dose of almost every vitamin, mineral, etc. you need (including some of the ones carnivores always say you don't get enough of as a vegetarian) with barely any fat.

I used kale, which is high in fiber, calcium, and a bunch of other essentials. It's basically one of the best things you can eat. If you don't have kale, swiss chard is an excellent substitute. And if you don't particularly like either green, just use spinach. The cannellini beans add protein, iron, and fiber - but most importantly, they make this sauce more substantial and filling. You can use another type of pasta if you don't have orecchiette (try whole grain, it's loaded with fiber but doesn't have the gross, pastey texture of whole wheat), but I like how the sauce pools in each little ear and the beans kind of get stuck in the indent which is nice. 

Anyway, here's what you'll need

Orechiette with Cannellini Beans and Veggies in Light Tomato Sauce

8 oz. orecchiette, prepared according to box directions 

14 oz. canned diced tomatoes (preferably with a lot of liquid and some basil, too)

About 1/3 cup rosé wine (you can use white if that's all you have around. the type doesn't really matter as long as it's not a sweet/dessert wine)

About 1/2 cup Imagine Brand No-Chicken Broth (this is essential to have in your fridge at all times!

1 can cannellini (white kidney) beans, drained

About 1 cup of kale or other leafy greens (make sure you rinse, drain, and dry the leaves. I also like to discard any long, tough stems)

1/2 bag frozen peas

1/2 white onion, sliced

1-2 handfuls white mushrooms

2-3 cloves garlic, minced

2-3 tbs. olive oil 

Salt and pepper to taste

Pinch of sugar (optional)

Fresh basil and fresh parsley to taste

Grated Parmesan for topping

Start by heating the olive oil over a medium-low flame and sauteing the garlic for about half a minute. Add the kale or chard (if you're using spinach you don't have to put it in so early, since it wilts quickly). Cook a minute or two until it starts to go limp, then add the onions and saute until they start to soften. Throw in the mushrooms and frozen peas. Add a little more oil if you need it - the kale seems to absorb a lot. Add the beans and saute everything a few minutes until almost the veggies are almost cooked through. If you're using spinach, toss it in now. Season with a few pinches of salt. Add the can of tomatoes/liquid, the broth, and the wine. Let the sauce come to a gentle boil so the alcohol cooks off, leaving a nice, subtle wine flavor. Add a pinch of sugar if you want - I personally like a sweeter sauce than most. Reduce heat and simmer for 3-4 minutes. Taste the sauce and adjust the salt and pepper to your liking. Sprinkle in the basil and parsley. Pour over cooked pasta and top with Parmesan (or a vegan substitute).

Sweet and Spicy Seitan and Japanese Eggplant Stirfry (for beginners!)

This recipe is perfect for anyone who isn't yet confident enough to make their own sauce...or just feels like taking a very very delicious shortcut. Store bought, jarred sauces are ok, but they always seem just a little off. My solution? Mix a couple of them together until the taste is exactly what you're looking for. The following sort of resembles a typical General Tso's but with more soy/teriyaki flavor and less unabashed sweetness (honestly most General Tso's I get in restaurants is way too sugary). You'll need to buy 3 different sauces, but each is very useful, so I promise it won't be a waste!

Sweet and Spicy Seitan and Japanese Eggplant Stirfry 

Serves 2-3 depending how hungry everyone is

3-4 small Japanese eggplants, sliced into rounds and then
1/2 bag frozen broccoli
3 stalks celery, chopped
2-3 carrots, chopped
Generous handful of water chestnuts (I buy the slices and then cut them in half one more time)
4-5 button or white mushrooms, sliced
Any other veggies you want to add - bamboo shoots, peppers, etc.
1 package chicken style seitan (you can get it in pre-shredded chunks but I like to buy it "cubed" and slice it myself)
Heaping plateful of cornstarch
4 tbs. vegetable oil, divided

For the sauce combination, start with the following approximation:
1 part sweet chili sauce (I used Thai Kitchen)
1 part sichuan stir-fry sauce (I used House of Tsang)
2 parts Soy Vay Veri Veri Teriyaki (you can use this in a bunch of different Asian dishes or as a dipping sauce for spring rolls, dumplings, etc)

You can adjust the ratio however you want to acheive your ideal balance of sweet, tangy, and spicy.

Heat 2 tbs. of the vegetable oil in a large skillet or wok. Stirfry the vegetables in order of hardness, waiting about 45 seconds after each addition so that by the end everything is nicely softened. Start with the celery and carrots together, then the water chestnuts, then the frozen broccoli, and finally the mushrooms and eggplant together.

While the veggies are cooking, roll each piece of seitan in cornstarch on both sides. Heat the remaining oil in a different skillet over medium heat and fry the seitan pieces until golden brown. The excess cornstarch will mix with the oil and make what looks like a gross mess, but don't worry about it. The pan might get a little dry since the cornstarch is so absorbent, so add a little more oil if you need to. When the seitan is nice and crispy, place the pieces on a piece of paper towel to drain, then add them to the stirfried vegetables.

In a small saucepan, heat the sauce combination until warm. Drizzle the sauce over the seitan and veggies and toss to coat. Don't use too much sauce, since it's really flavorful and may overpower the stirfry...you just want a nice glaze. Serve over brown rice or noodles. Unfortunately this cell phone picture really does no justice!

Quick Cuban-Inspired Feast

As usual, this week's "Meatless Monday" recipe from my mom's blog was actually one of my own. Except for the plantains - those were already in progress when I got home from work, and oh my god were they tasty.

I don't know why it took me so long to try coating seitan in cornstarch before frying it - after all, this is my favorite way to make tofu super delicious. Anyway, now that I've discovered that "battered" seitan is ridiculously good (in fact it's kind of addictive and I'm already craving more despite eating this dish for dinner) I've been trying it in different flavors and styles. Here's a sweet and tangy seitan recipe paired with delicious plantains and some rice and beans with plenty of cilantro. 

Note: All of these can easily be made vegan, just use Earth Balance or another dairy-free spread where it calls for butter.

Crispy Seitan with Guava-Passion Fruit Glaze

1 package of chicken-style seitan (just use the bigger chunks and save the smaller pieces for something else)
2 tbs. olive oil or canola oil for frying
About 1/2 cup cornstarch (you don't have to measure, as long as you have enough to coat the seitan(
Pinch of salt

Spread the cornstarch out on a plate. Drain the seitan pieces and roll them in the cornstarch mixture. Heat oil in a skillet over medium heat and fry seitan until it begins to brown on each side. Don't let the pieces get too dark, or they will taste burnt. Sprinkle in a pinch of salt to season. When the seitan is done, drain the excess oil by placing the pieces on a paper towel. Coat with guava-passion fruit glaze - recipe follows.

1 cup (Goya brand) guava jelly
2 tbs. passion fruit juice concentrate (if you can find it. I used Goya brand)
Juice of 1/2 lime
Pinch of salt or to taste

Pinch of chipotle chili flakes or to taste (optional)

In a small saucepan, melt the guava jelly over medium-low heat. Whisk in the juices and a bit of salt to taste. Pour over the fried seitan pieces, making sure they are entirely coated. Serve over rice and beans with a side of plantains.

Short-Cut Seasoned Rice and Beans

1 pouch of microwavable while or Jasmine rice, cooked (I used 365 brand, but you can also get this at Trader Joes)
1 can black beans, drained
Sprinkle of salt to taste
1/2-1 tsp. each garlic and onion powder
Fresh ground pepper to taste

1/2 tbs. Earth Balance or butter
2-3 drops chipotle chili sauce (optional)

Squeeze of lime juice
1/4 cup fresh chopped cilantro

Add garlic and onion power, salt, chipotle sauce, lime juice, and cilantro to the black beans and mix well. Combine cooked rice with salt and Earth Balance. Mix together beans and rice and top with more cilantro if desired.

Sweet Sauteed Plantains with Chipotle and Lime

2 ripe plantains (should be black on the outside)
2 tbs. Earth Balance
2 tsp. chipotle chili hot sauce (Tabasco makes a decent one)
Salt to taste
2 tbs. brown sugar
Juice of one lime

Slice plantains on a diagonal. Melt Earth Balance and chipotle-lime butter in a pan on medium heat. Add plantains and season with salt. When plantains are slightly browned on both sides, add sugar and lime juice.

Quesadillas with Soy Chorizo, Roasted Corn, and Queso Fresco

This is cross-posted from my mom's blog...she does vegetarian recipes every Monday...but most of them (like this one) are my idea!

 

Quesadillas with Soy Chorizo, Roasted Corn, and Queso Fresco

1/2 package (about 6 oz.) soy chorizo (I used Trader Joe's brand, which is very 

crumbly but works well in this application)

Frozen or fresh roasted corn - or regular corn if roasted is unavailable 

1/2-1 tbs. chipotle-lime butter (optional)

2 tbs. fresh chopped cilantro

2 tbs. grated Cotija cheese (this is  like a Mexican Parmesan)*

About 1/4 cup shredded Mexican Blend cheese (I used Horizon's organic)

About 1/4 cup crumbled Queso Fresco*

4 small-medium sized whole wheat tortillas

1 tbs. olive oil + a drizzle for heating each tortilla

Avocado, crema or sour cream, and your favorite salsa (optional for garnish) 

 

*For those in the Northeast, Shop Rite supermarkets usually carry a variety of Mexican cheeses

Heat 1 tbs. olive oil in a skillet over medium heat. Add the soy chorizo and cook, stirring occasionally, for 1-2 minutes. Trader Joe's brand soy chorizo is very flavorful and shouldn't require any extra seasoning, but if you use a different brand you may want to add salt, pepper, onion powder and/or garlic powder to taste.  Add the corn and the chipotle-lime butter. Cook until mixture is heated through, then sprinkle in Cotija cheese and 1 tbs. of the cilantro. Stir, then set aside. (This can be made ahead)

In another pan, heat a drizzle of oil over low heat. Fry the tortilla on one side until it just barely turns brown, then flip it over and sprinkle on an even layer of Mexican Blend. When it starts to melt, add a bit of the soy chorizo/corn mixture (not too much or the tortilla won't fold over), followed by a sprinkle of Queso Fresco. Make sure you keep an eye on the heat, as the tortilla will burn if the pan is too hot. The Queso Fresco won't melt fully like most cheeses, but when it begins to soften, add a dash of fresh chopped cilantro and fold the tortilla in half. Serve with avocado, crema/sour cream, and salsa.

SO AWESOME Cheesy Potato Casserole with Crunchy Cornflake Topping

The best thing about going to see my dad's side of the family is that there's always a delicious potato and cheese monstrosity waiting to be devoured. I'm not sure why it took me so long to try to replicate this in my own kitchen, considering it's one of my favorite side dishes in the world. My version isn't healthy by any means, but it uses low-fat sour cream and no butter, so it's probably a million times less fattening than my grandmother's (you know how old people are, they love whole milk and all that gross stuff). The following recipe is for about one serving, so double or triple accordingly if you want more.

Everything about this is awesome and if you don't like it (provided you eat cheese) there's something wrong with you.

Cheesy Potato Casserole with Crunchy Cornflake Topping

1 white or yukon gold potato, diced into small cubes

1/4 - 1/3 container (about 4-5 oz) low fat sour cream

1-2 tbs. heavy cream (optional to make it extra creamy and delicious)

Salt and ground pepper to taste

About 1/4 cup shredded Parmesan blend (the kind from Whole Foods with Asiago is perfect)

About 1/4 cup shredded cheddar

About 1/3 cup corn flakes

Put the diced potatoes in a microwave safe bowl with a little bit of water and microwave for about 4 minutes or until they are soft but not falling apart. Drain any excess water and mix in the sour cream, heavy cream, salt, pepper, and half of the Parmesan blend. Put the mixture in a small baking or casserole dish and top with a layer of cheeses, then the corn flakes (I like to crush them up a little in my hands), then the remaining cheese. Bake in a toaster oven or regular oven for about 20 minutes at 350 degrees or until the cheese melts and the top is crispy.

Spaghetti and Chik'n with Mushroom Marsala

Marsala is one of my favorite sauces of all time, and while it's traditionally served with chicken (or even worse, veal), I think it's perfectly delicious over a Quorn or Gardein cutlet and some pasta. The following recipe is for approximately one serving, so you can double or triple it accordingly. The measurements are not 100% exact, as this is really about taste and not precision. If you like more wine or less salt or whatever, feel free to experiment.

About 2 tbs. butter (plus 1-2 more to make a beurre manie if you need it)

About 2 tbs. flour (plus 1-2 more, see above)

3-4 tbs. olive oil, divided (1 for the mushrooms and 2-3 for the cutlet)

1/4 cup Marsala wine (substitute Port if you need to, it'll turn out ok)

1/2 cup vegetable broth or Imagine brand "No-Chicken" broth

Salt and pepper to taste

1-2 handfuls sliced baby portabello or white mushrooms

1 shallot or 1/2 small onion, chopped

1 clove garlic, minced

1 Quorn "Naked" or Gardein cutlet, defrosted

1 egg, beaten

1 plate piled with flour (for coating the cutlet)

1 serving of cooked spaghetti or linguine

In a skillet, heat olive oil over medium heat and saute the onion/shallot, mushrooms, and garlic until just softened. While that cooks, I like to begin the sauce.

In a saucepan, start making a roux by whisking the butter and flour together over medium-low heat. When it begins to brown, whisk in the broth and the wine...don't let the roux get too dark or burnt, but let it turn a nice golden color before adding the liquid. Season with salt and pepper to taste. Let the sauce simmer on low heat for a minute or two so the alcohol cooks off, then add more wine if you want a stronger Marsala flavor, or more broth if you think it's too overpowering already. Add the softened mushrooms and onions. If the sauce needs thickening, make a beurre manie by smashing together equal parts softened butter and flour (in this case start with 1 tbs. of each) and stirring it in. Let it simmer on low for a few minutes and it should thicken up nicely.

Using the same pan you used for the mushrooms in, heat 2-3 tbs. olive oil. Dip the defrosted cutlet in beaten egg, then roll it in flour. I like to repeat this step for an extra crispy crust but it's up to you. Fry the battered cutlet on both sides until evenly browned.

Serve sauce and cutlet over pasta. Add a side of asparagus or some other vegetable to complete the meal. Voila!

Sorry I didn't take this photo until I'd eaten half of the Quorn!

Trying out Tempeh - Tempeh and Vegetable Stir Fry with Mango

I almost always use tofu when I make a stirfry, but for lunch today I decided to switch it up and try tempeh. Well, honestly, we didn't have any tofu but we did have three packages of tempeh sitting in the fridge waiting to be eaten, and I've been meaning to figure out what to do with it since I'm still very much a tempeh newbie. I was pleased with the results, as tempeh acquires a nice smokey flavor when you saute it, which adds an interesting dimension to this sweet and sour dish that tofu wouldn't have.

Mango Tempeh Stir Fry with Vegetables

1 8oz package tempeh, cut into cubes

1 small onion, sliced

2 carrots, peeled and chopped into diagonal rounds

1 small mango, peeled and chopped into bite-sized pieces

1 red or orange pepper, sliced

Pinch of salt

1-2 tbs. olive oil for sauteing

Sauce:

About 6 tbs. soy sauce

2 tsp. ketchup

2 tbs. + 1 tsp. maple syrup or brown sugar

2-3 tsp. Sriracha chili sauce (depending how much spice you like)

1 tbs. Mirin (Japanese rice wine)

3  cloves garlic, finely minced

1-2 tsp. ginger, finely minced

2 tbs. olive oil or canola oil

About 10 tbs. water

1 -2 tbs. Blue Dragon chili mango dipping sauce (optional, but ads a great  flavor to compliment the fruit in the stir-fry. If you don't have any, adding a few tbs. of mango juice or any sort of sweet chili sauce would work)

1 heaping tsp. cornstarch dissolved into about 3 tbs. water

 

In a saucepan, heat the oil and add the minced garlic and ginger. Keep the heat very low to start. Add the soy sauce, water, syrup, ketchup, mirin, mango chili sauce, and Sriracha. Stir well with the heat on medium-low. Taste the sauce and make adjustments if you'd like, adding more syrup, soy sauce, or water if necessary. Once the flavor is to your liking, add in the cornstarch-water mixture and stir well. Turn up the heat a bit to aid thickening, then reduce the heat to a very low simmer to keep it warm.

In a skillet, heat oil over medium heat. Add the carrots and peppers first, letting them cook for at least half a minute before adding the onions. When the onions begin to soften, add the tempeh cubes. Cook until tempeh begins to brown, then add the mango. Saute for 1-2 more minutes, then turn off the heat and the sauce into the skillet. Toss to coat, then serve mixture over warm brown rice. 

Here's a lame cell phone picture I took right before devouring this!

Best Sandwich Ever

Though I can't take credit for the idea, this is totally the most delicious vegetarian sandwich combination you'll ever have. I used to get it at a sandwich shop called Darwin's in Cambridge, Mass, but when I got sick of paying $8 for one portion, I decided to buy all the ingredients so I could re-create it at home. The only difference is the original sandwich incorporates huge, thin slices of carrot. If you can find a giant carrot somewhere and slice or peel it diagonally, definitely do it. I just leave it out because there's a lot going on here already.

The At-Home "Hubbard Park"

Sliced crusty bread (ciabatta, sourdough, French, or pretty much anything other than traditional sliced sandwich bread will do)

Honey Dijon mustard, preferably a little spicy*

Thinly sliced tomato

Thinly sliced green apple

Sprouts of your choice (alfalfa, clover, or pretty much any kind will do. I actually used pea shoots tonight because it's all I had on hand)

Plain hummus**

Thinly sliced cheddar cheese (optional, if you want a vegan version)

Sliced avocado (make sure it's ripe or it's just going to suck!)

* I didn't have an adequately flavored mustard in the fridge, so I mixed Dijon mustard, honey mustard, and a little horseradish mustard to acheive the right sweet and spicy ratio.

** I made my own hummus by blending a can of chickpeas, the juice of one lemon, 3 cloves of garlic, a liberal drizzle of olive oil, salt, and pepper in a food processor until smooth.

Spread hummus on one slice of bread and honey mustard on the other. Layer all the other ingredients in between in whatever way you want, but it helps to smash the avocado into the bread a little bit first so the rest of the veggies/fruit will stick to it.

This can be kind of hard to eat with all the ingredients trying to slip out as you bite into it, but believe me you'll want to get this sandwich into your face at any cost!

Less Meat = Stronger Bones, For Your Health!

Sorry this entry doesn't contain any recipes, but I wanted to share some information I learned, just in the interest of encouraging people to eat more vegetarian and vegan meals.

Bones are made from the stuff that your muscles don't like - the junk that your muscles throw out!

Here's an interesting article about diet and bone health. In case you don't want to read it (I don't blame you, it's pretty long) it basically says that calcium isn't as big of a deal as the meat and dairy industries want you to think it is. Not that it isn't helpful, but fruits and vegetables are much more beneficial when it comes to maintaining bone density. In fact, countries where people eat less meat/dairy and do not take calcium supplements have much lower rates of bone fracture than we do in the US.

While animal protein and dairy contain calcium, these foods also make your blood more acidic. In an attempt to balance your blood's PH level, your body leeches the alkaline it needs (in the form of calcium) from your bones to neutralize the acid. So, basically, "it's like taking one step forward and two steps back." Eating fruits and vegetables is an effective way to balance your blood's PH level, but if you eat animal protein, you need around five servings per day to maintain ideal blood alkalinity. If you take most or all of the meat/dairy out of the equation, every serving of fruit or veggies you eat goes towards enhancing your bone density (and your overall health), instead of first counter-acting the negative effects of meat.

Unfortunately, grains also lower your blood's PH - but at least it's to a lesser extent. Two servings of fruit/veggies can neutralize one serving of grains, whereas it takes three to neutralize one serving of animal protein.

The moral of the story is, our bodies will probably fall apart no matter what, but by cutting back on meat, fish, and dairy (or cutting it out completely), you might be less likely to need a titanium hip some day...or one of these.

Cheesy "Chicken" Noodle Casserole You Can't Not Love

As a lover of vegetarian comfort food, it was crucial for me to turn the tuna noodle casserole I loved as a kid into a delicious, veggie-friendly dish. For this recipe, I replace the fish with fake chicken, but in the past I've used chickpeas with pretty decent results.

It may be almost summer (not exactly casserole season), but when I get a craving for this, I can't help but indulge it. Good thing it's so tasty (there's cheese and potato chips on top, for god's sake, how could it not be?) because I'll be eating it for breakfast, lunch, and dinner until it's gone!

Cheesy "Chicken" Noodle Casserole

1 bag egg noodles

1 can (10 3/4 oz) condensed cream of mushroom soup

1/3 cup low fat milk

1/2 bag (about 8 oz) frozen peas

1 can (5 oz) sliced water chestnuts (I like to chop them up into even smaller pieces but you can leave them as-is if you want)

1 cup potato chips

1 cup shredded cheese (I used a mix of cheddar and Whole Foods Parmesan blend, but you can use whatever you have around)

4 Quorn Naked Cutlets, defrosted

2 tbs. olive oil 

Salt and pepper to taste

Preheat oven to 350 degrees.

Prepare noodles according to bag directions and set aside. In a large skillet, heat olive oil over medium heat and cook Quorn cutlets until lightly browned. While they are still in the pan, cut the cutlets into bite-sized chunks and season with salt and pepper to taste. Turn off heat and set aside.

In a large casserole dish, add milk, soup, and noodles. Mix to combine thoroughly, then add water chestnuts, peas, and about 1/4 of the cheese. Mix until the ingredients are evenly distributed. Put in the oven and set a timer for 25 minutes.

While the casserole bakes, place potato chips in a plastic baggy and crush them up using whatever heavy object you have laying around. You don't want to pound them into oblivion, but you don't want any big, jagged pieces either.

When 25 minutes are up, sprinkle a layer of shredded cheese on the casserole, followed by the crushed chips, then the rest of the cheese. Continue cooking for an additional 10 minutes or until heated through.

The leftovers will keep for a few days, but I like to sprinkle some more cheese on each portion before heating in the microwave.

The Best and The Worst of Fake Meat

Here's an article I wrote for my mom's blog (target audience: veggie newbz) but it's relevant for mine as well. Enjoy!

As a vegetarian, I don't really miss meat. But I do miss the sauces and toppings that come with it! Marsala, Parmesan, Picatta, Alfredo, Teriyaki, Stroganoff, Curry - these delicious dishes are always associated with meat, but they don't have to be. Tofu is always a great choice, but there are plenty of other meat alternatives with fairly accurate flavors and textures that hold up well during cooking and allow you to recreate your favorite dishes in a way that's better for your body and the planet. Here you'll find my take on some popular vegetarian/vegan brands and products so you can choose the perfect option for your own meatless meals.

Gardein - A fairly new addition to the fake-meat family. As far as nutrition goes, it's one of the healthiest meat substitutes - simple ingredients, low fat, and packed with protein. Plus it's vegan, so if you're looking to go eggless and dairy-free, it's a decent option. The downside is its rubbery texture, which makes it not only less realistic, but less enjoyable. The chewiness would be easy to overlook, but, unfortunately, the flavor also seems little off; honestly, I couldn't get through an entire Santa Fe Good Stuff chik'n cutlet thanks to its odd aftertaste.

Quorn - My absolute favorite as far as taste, texture, and versatility. I've been impressed with every product I've tried, from the Chik'n Nuggets to the Meatless Meatballs to the Turk'y Roast (which renders Tofurky obsolete on my Thanksgiving menu). You can use Quorn Naked Cutlets or Chik'n Tenders in just about any recipe and they hold up about as well as the real thing. I've even fooled meat eaters with their surprisingly realistic Chik'n Nuggets. Quorn products are also soy and gluten-free, for those chefs with those allergies. This may sound too good to be true, but there's a strange controversy behind one of the ingredients. Quorn has come under fire for its deceptive marketing - implying that their products are mushroom-based, when really they are made of "mycoprotein" which is, in simple terms, derived from fermenting some sort of fungus in a big vat. It's easy to understand why their PR department decided to play the mushroom card instead - but it isn't completely honest. As far as anyone knows, mycoprotein is totally safe to eat, and its production has much less of an impact on the environment than meat or even soy. I consume it in large amounts and would encourage others to do the same!

LightLife - With so many products to choose from, LightLife has a meatless substitution for almost any recipe you can dream up. And most of them are super tasty. I'm a huge fan of their Italian Style Smart Sausages, which make a great addition to pasta dishes or even crumbled on top of a pizza. Their Chick'n and Steak Style strips are among LightLife's weaker offerings, as they can break apart and stick to your pan while cooking. Quorn holds up much better in those situations - but LightLife strips are vegan while Quorn contains egg. The Smart Bacon is decent, but lacks the distinct smokey flavor that makes some other fake bacons great. As far as deli meat alternatives, the turkey style is the least accurate and least appealing, while the ham and bologna are great sandwich stuffers. Smart Ground protein crumbles are extremely versatile and a staple in my fridge, great for Bolognese, veggie shepherds pie, or adding to plain old mac and cheese).  And now, the darker side of Light: LightLife itself seems a responsible company, using their website to portray a "green" image, but they are owned by ConAgra Foods, a company with questionable ethics and practices.

Yves - While some health food brands are divisions of larger companies with unfortunate business practices, Yves is owned by Hain-Celestial Canada, a company dealing only in healthy, natural, organic, and specialty products. If you're looking for a more socially and environmentally responsible company, Yves is for you. Plus their fake-meats are tasty - and lots of them are vegan. Most of their products, such as the deli slices and Meatless Ground are comparable to LightLife's, and their veggie dogs are plump and delicious. I like to throw their Meatless Pepperoni slices onto store bought pizzas for an added kick, though they're a bit flimsy and don't taste too realistic. Yves Herb Chicken Skewers suffer from the same rubbery texture as Gardein's, but to a lesser extent.

Tofurky - Perhaps one of the most recognized names in fake meat, their product list extends far beyond their vegetarian Thanksgiving turkey substitutes. In fact, the Tofurky itself is probably this brand's weakest offering. I particularly enjoy their plump Franks and slightly spicy Kielbasa sausages, and I hear the Beer Brats are delicious. Their deli slices are great in sandwiches - as long as you load up on condiments - and they're vegan to boot. Tofurky is owned by Turtle Island Foods, a generally good and responsible company which strives to be environmentally friendly. They use organic ingredients whenever possible and oppose GMO's.

Morningstar Farms - With their frozen Chik'n Patties, burgers, and breakfast "meats" found in most grocery stores across the country, Morningstar is often one of the first brands a newly converted vegetarian reaches for in their quest for satisfying meat substitutes. But despite their fresh, healthy image, Morningstar products are really anything but. Most of their products, while tasty, contain artificial flavors and additives that healthy vegetarians ought to avoid. Though I admit their fake bacon is delicious (it even has imitation white marbling to mimic the look of the real thing), I rarely buy it because it doesn't suit a healthy, all-natural lifestyle. Considering all of the great alternatives listed above, I encourage chefs to avoid Morningstar.

Turn this stupid Wild Mushroom and Black Truffle Flatbread into an awesome pizza.

When I first saw Wild Mushroom and Black Truffle Flatbread in the Trader Joe's freezer section I thought "wow that sounds delicious." But honestly, it was a little underwhelming. Actually a lot underwhelming. It's flavorful, but one-dimensional. It lacks an acidic component necessary to counterbalance the truffles, and there are no toppings (well except for the brown mushroom puree and stingy sprinkling of mozzarella) to make it more substantial. My mom keeps saying "it's a flatbread, it doesn't have the same qualities as a pizza." Well too bad, I want it to be a pizza.

Also, I call it stupid because the cooking time listed on the box is completely wrong. It varies depending on your oven, but I almost need to double what they recommend just to get the crust cooked through. While I'm on the subject, Trader Joe's cooking directions are always wrong and should only be followed if you like eating raw/cold food.

Here are the toppings I add that perfectly compliment the existing truffle flavor. You don't need much of each, since the flatbread is pretty small.

Thinly sliced vine tomatoes or halved cherry tomatoes (this ingredient is crucial, I don't even enjoy the flatbread without this tangy addition)

Thinly sliced white onion

Sliced white mushrooms (white mushrooms are pretty unassuming and won't make the existing wild mushrooms/truffle flavor too strong, they're mainly for texture)

2-4 cloves roasted garlic, sliced*

Handful of arugula leaves

Extra mozzarella cheese, if you want

* You can use roasted garlic from a jar, or make your own. I used Christopher Ranch fresh roasted garlic.

Preheat oven to 425 degrees. Arrange everything but the garlic and arugula evenly on the frozen flatbread. Set your oven timer for 10 minutes, then check the progress. It probably won't be done, but maybe your oven runs hotter than mine. Let it bake another 4-6 minutes, then add the arugula and roasted garlic on top. Bake an extra minute or two - the arugula will shrivel but don't let it disintegrate.

Here's what the flatbread looks like without any help:

And here's mine:

No contest, right?? 

Oh, and it's supposed to feed a couple people, but I slice it into quarters and eat 3/4 in one sitting. Whatever.

Easiest "Chicken" and Veggie Alfredo Ever

Attention All Fat Kids: It's Time to Get Paid 

Sorry for the recent lack of updates! I just spent a week in Portland, OR eating mostly Taco Bell (don't hate) and Old Country Buffet (they have a lot of veggie stuff, honestly!). and it was awesome. but when I wasn't stuffing my face with bean burritos and mashed potatoes, I was enjoying a dish that I used to make at least 2-3 times a week with my favorite assistant-chef (hey let me give him a shameless plug).

It's insanely easy to make, so if you haven't ever thrown these particular ingredients together yet, you should try it! To make it a little healthier, I use Barilla Plus or Ronzoni Smart Taste,  both of which taste like regular pasta but contain a lot more protein. I promise it's nothing like the whole wheat stuff. You can also add or subtract any veggies you want, but broccoli is crucial! 

Here's what you'll need - it'll make enough to feed two people with big appetites multiple times. 

A little less than a whole box of spaghetti (or whatever pasta you have around - although angel hair doesn't always hold up to thicker sauces)
1 jar of alfredo sauce - preferably Newman's Own Roasted Garlic Alfredo
2-3 fake chicken patties, either breaded or Quorn naked cutlets, it doesn't matter, but I think the latter is best. (You can also use Chik'n Tenders since they're pre-cut into little chunks)
1/2 bag frozen broccoli
About a cup of sliced button or white mushrooms
A few handfuls fresh spinach leaves (rinse these or else they're gonna be disgusting)
1/2 large white onion, sliced
Garlic powder, onion powder, salt, pepper, and Italian seasoning to taste
A few tbs. of olive oil for sauteing

Start by heating a large pot of salted water over high heat. While you wait for it to boil, you can start on the veggies and chik'n. When you notice the water boiling, add the pasta and cook according to box directions.

Heat about a tbs. of olive oil in a skillet over medium heat and add the onions. Saute them for about minute before adding the mushrooms and broccoli and whatever other veggies you want to use (wait on the spinach until the other veggies are nearly done, since it wilts quickly). Let the veggies cook until tender, then turn off the heat and set aside.

At the same time in a different skillet (or if you don't have another pan just wait til the veggies are done and use that one), heat another 1-2 tbs. olive oil over medium-low heat. Add the chik'n and cook for about two minutes - once it starts to soften, use a knife and fork to cut the patties or cutlets into bite-sized chunks. Obviously if you use the chik'n tenders you skip that part. Season the chik'n chunks with as much salt, pepper, garlic powder, onion powder, and Italian Seasoning as you like. Don't over-do it, since the Alfredo is pretty garlic-y and salty on its own, but don't be shy with the seasonings either. You're still keeping an eye on the pasta too, I hope. When it's done, drain it and return to the big pot. Add the cooked veggies and chik'n and then dump in the entire jar of Alfredo. Mix well over very low heat, just so the sauce warms up.

No pics of this at the time, but you can probably imagine what it'd look like - a big tasty mess. To truly replicate the way we would eat this, serve with a side of garlic bread and some instant herb mashed potatoes. (How am I not fat as hell??)

Side note: what is with this Quorn re-branding? Are they trying to look like they sell cheap frozen Tex-Mex taquitos?

Vegan (and way better for you) "Philly Cheese Steak"

Though I spent most of my childhood living outside Philadelphia, I can't say I've ever had an actual Philly Cheese Steak. I tried one from my elementary school cafeteria many many years ago and it was so disgusting that even while I still ate meat, I never wanted to eat one again.

What that introduction basically means is, I have no idea if this Vegan "Philly Cheese Steak" tastes anything like the real thing. But it's pretty awesome! And it takes no time at all.

1/2 of a bell pepper, cut into strips
1/4 of a large white onion, sliced
3-4 slices soy or real American cheese*
4 slices  Tofurky Brand "Philly Style" steak slices
1 hoagie roll, sliced in half
1/2 - 1 tbs. olive oil
Mayo or Vegannaise (optional)
Hot sauce to taste (optional)

*I used soy American-style cheese because it melts into a goopy cheez-whiz type texture, but you can use real cheez-whiz if you feel so inclined. That just happens to be an ingredient I'm not a huge fan of.

Preheat your oven to 350 degrees and toss the roll in there to get it warm.
In a medium pan, heat the olive oil and saute the peppers and onions over medium heat until soft. Lower the heat a bit, then lay the Tofurky slices in the pan (it doesn't matter if things are overlapping, they're all gonna be on top of each other in the sandwich anyway).
Cook the slices for about a minute, making sure they don't stick to the pan or get too browned. Next, lay a cheese slice over each "meat" slice. Cover the pan with a lid to help the cheese melt. When it just starts to melt, use a spatula or some kitchen tongs to transfer everything into the warmed hoagie roll (spread the mayo on first if you're using it). Put the sandwich back into the oven until the bread is crispy and the cheese is fully melted - be careful not to let the bread get TOO toasty. Drizzle on hot sauce just before eating, if you're using it.

This would work great with Light Life Steak-Style Strips, if you prefer those.

aaaand here it is....

Quick Sandwich Idea: Tempeh Reuben

For some reason, I've just recently begun eating tempeh with any sort of frequency. Actually, today marks the first time I used it in my own kitchen. Maybe the fact that it's made of fermented soybeans used to turn me off a little, but it's definitely growing on me.

So for anyone who likes tempeh or wants to try to start (this stuff has 20 grams of protein per serving holy shit!!!) here's a tasty sandwich idea inspired by a vegan version I had at a restaurant the other week:

Easy Tempeh Reuben

2 slices rye bread
2 slices Swiss cheese
Sauerkraut
A few strips of tempeh (basically as much as you want/will fit on the bread)
Russian or Thousand Island dressing

If you have a toaster oven, it will probably make this even easier, but I don't, so I used a regular oven. 


Preheat your oven to 375. In a skillet, start frying the tempeh in a tiny bit of butter or oil - keep the heat fairly low because it seems to get smokey and burn easily. Put one slice of cheese on each slice of bread, and add sauerkraut on one or both slices. Throw them in the oven so the cheese melts while you fry the tempeh until just lightly browned. When the Swiss cheese is melted and the sauerkraut is warm, add as much dressing as you want and assemble the sandwich.

Side note: If you're really into this flavor combination, another great thing to "Reuben-ize" is a veggie dog.

Navratan Korma

Yesterday afternoon I spent over an hour making an awesome Navratan Korma. I didn't measure at all so I can't post an accurate recipe, but I can give you an idea of how to attempt this in your own kitchens, should you feel so inclined to eat a lot of home made Indian food and then take a nap (trust me you will want to).

I started with this recipe, but I made a few additions and substitutions. I also used more than 3 cups of vegetables...in fact I accidentally made enough Korma to feed a small army.

"Navratan" means "9 Gems," so the idea is to use a total of 9 vegetables, nuts, and fruits. I used cauliflower, sweet potato, white potato, green beans (frozen), broccoli (frozen), carrots, red pepper, golden raisins, cashews, and paneer (ok that's not a vegetable, nut, or fruit, but it's DELICIOUS). To be honest I don't think I've even seen an Indian restaurant use 9 different ingredients, so you can use as many as you want. The last Navratan Korma I had out was loaded with lima beans, of all things.

First off, before starting the sauce, I pre-cooked the non-frozen vegetables until almost done.

Oh and a quick side note - I'd never grated an onion before, but it sucks exactly as much as I'd expected. Prepare yourself for this. Maybe wear sunglasses while you do it.

Instead of tomato sauce I used half a can of tomato paste plus a few oz. of the tomato liquid from a can of whole, peeled, unseasoned tomatoes. The main reason for this being that tomato sauce from a jar is usually way too sweet and contains herbs like basil and oregano which have no place in this dish. I'm assuming that recipe implies the use of a simple, unsweetened, plain tomato sauce....more like tomato puree.

I also added an entire small can of lite coconut milk, since I needed more liquid and didn't want to keep adding milk or cream...this dish has enough fat in it already! Which reminds me, I used half and half instead of heavy cream just to make it the slightest bit healthier.

Since I had a huge amount of veggies and added a lot of extra liquid, I needed to adjust the spice proportions to compensate. My favorite method for this is just adding a little bit of each at a time, stirring, and tasting until it's the way I want it. I didn't have cayenne pepper so I used Sriracha chili sauce (this is so awesomely versatile) adding it 1/2 tsp. at a time. I also had some cardamom and ground clove in the pantry which I added sparingly.

Since the fresh vegetables were pre-cooked, I added them, along with the frozen ones, after the finished sauce had been simmering for a few minutes. Then I continued to cook it (covered) until everything was perfectly soft.

The fried paneer cubes went in last (try not to eat them all before they make it into the sauce - this may be difficult), then I covered the skillet and simmered a few minutes longer. As long as you keep it on very low heat and covered so the liquid doesn't evaporate, it's pretty hard to over-cook the veggies. Literally 1-3 minutes before you're about to serve the korma, add a small handful of roughly chopped fresh cilantro (did you know cilantro and coriander are the same thing??? I didn't until like 2 days ago!)

Here's what the finished product looked like:

Right before the Korma finished, I decided to throw together some Raita to eat with naan bread as a side dish. Again, I didn't measure (I hardly ever do but I'm trying to start so I can post recipes here that actually make sense), but here's an outline:

Non-fat greek yogurt + a little bit of plain, unsweetened Kefir (this isn't necessary but I was running low on yogurt, plus this helped acheive the thinner consistency I was looking for) 
Juice of one lemon
One large cucumber, grated
Small pinch of salt
A few shakes of paprika to taste
A few shakes of cumin to taste
7-10 fresh mint leaves, finely chopped (more or less depending what you like)

Mix everything together and let it sit in the fridge so the flavors really develop. This stuff is delicious.

I served the Korma over Jasmine rice and the Raita with Trader Joe's garlic naan.

Sweet and Sour Tofu and Veggies

Here's a recipe I came up with after being disappointed by most of the others I found online. Cross-posted to my mom's blog.

It requires some multi-tasking, but I promise it's worth it. 

Sweet &  Sour Tofu and Vegetable Stir Fry

1 container of extra firm tofu

A large bowl full of cornstarch

2 red, orange, or yellow peppers

1 medium onion

2 carrots, sliced diagonally into bite-sized pieces

1/2 - 1 cup pineapple chunks (canned or fresh)

About 7-8 tbs. vegetable oil

Onions and peppers are great stirfry staples, but feel free to add chopped celery, broccoli florets, edamame, water chestnuts, snap peas, or bamboo. The above recipe only covers what we had in the fridge last night.

Sauce:

About 6 tbs. soy sauce

2 tsp. ketchup

2 tbs. + 1 tsp. maple syrup

2-3 tsp. Sriracha chili sauce (depending how much spice you like)

1 tbs. Mirin (Japanese rice wine)

3-4 cloves garlic, finely minced

1-2 tsp. ginger, finely minced

2 tbs. olive oil or canola oil

About 10 tbs. water

1 tsp. sesame oil

1 heaping tsp. cornstarch dissolved into about 4 tbs. water

It is important to remove most of the liquid from the tofu by pressing it before frying. To do this, drain the tofu and sandwich the entire block between 2 clean tea towels or a bunch of folded up paper towels. Put it on a cutting board with a few heavy books on top - dictionaries usually do the trick. Make sure the weight is evenly distributed and that the books are stable. Wait 15-30 minutes for most of the moisture to be pressed out.

Once pressed, cut the tofu block into small cubes. Toss the cubes in the bowl full of cornstarch - even after pressing, they will be damp enough to coat easily. I like to coat the cubes in small batches, then place them on an empty plate to avoid a big powdery mess. Set this aside while you start preparing the sauce.

In a saucepan, heat the oil and add the minced garlic and ginger. Keep the heat very low to start. Add the soy sauce, water, syrup, ketchup, mirin, sesame oil, and Sriracha. Stir well with the heat on medium-low. Taste the sauce and make adjustments if you'd like, adding more syrup, soy sauce, or water if necessary. If you have any juice left over from the pineapple chunks, this can be a great sweetener. Once the flavor is to your liking, add in the cornstarch-water mixture and stir well. This will thicken the sauce so it sticks to the tofu/veggies. Turn up the heat a bit to aid thickening, then reduce the heat to a very low simmer to keep it warm.

In a medium skillet, heat 2-3 tbs. of oil and add the vegetables in order of hardness, or how long they will take to cook. In this case, the carrots should go in first. After 1-2 minutes, when they have just begun to soften, add the peppers. After 1-2 minutes, add the onions. Add the pineapple last. Remember to stir often.

While the veggies cook, heat the remaining 5-6 tbs. oil in a larger skillet over medium heat. The oil should coat the entire bottom of the pan, so add more if you need it. Add the cornstarch-coated tofu cubes - careful not to splash the hot oil onto yourself. Make sure the cubes don't stick together. Don't forget to keep an eye on the vegetables to make sure they don't get too soft.

When the veggies are cooked through, add a few spoonfuls of the sweet and sour sauce and toss to coat. Turn the heat way down so the veggies stay warm but don't get mushy.

Let the bottoms of the cubes brown ever so slightly, then flip each of them over using kitchen tongs. You may want to turn them a few times to make sure they get crispy on all sides. Shake the skillet to make sure they are not sticking to the bottom or to each other. When the tofu cubes are lightly browned, transfer them from the oil onto a plate lined with paper towels. Let some of the oil drain, then add the tofu to the skillet with the vegetables. Pour the rest of the sauce on top and toss to coat using kitchen tongs.

This stirfry is best served over brown rice, or even rice noodles. I use frozen bags of brown rice from Trader Joe's - they cook in about 3 minutes.